
DATE: Monday, September 15, 1997            TAG: 9709120074

SECTION: DAILY BREAK             PAGE: E3   EDITION: FINAL 

SOURCE: BY PAT DOOLEY, STAFF WRITER 

                                            LENGTH:  104 lines

WALK THIS WAY: HOW TO GET IN STEP FOR EXERCISE THIS FALL

WALKING HAS BECOME the nation's most popular fitness activity, outpacing jogging, cycling and aerobics, among frequent exercisers in the United States.

About 14.5 million people walked 100 times or more in 1996, according to a recent survey by the Fitness Products Council, a group of companies that manufacture and distribute exercise equipment.

Americans apparently are getting wise to the benefits of walking, which include heightened flexibility and endurance, improved moods, stronger bones, diminished stress, weight loss and decreased risk for diseases such as diabetes.

Part of the attraction is that walking can be done by anyone, just about anywhere, without a lot of equipment or time, says Lynn Allen, a fitness consultant in Lawrence, Kan., and former exercise instructor at the University of Iowa.

In fact, fall is a great time to begin a walking program, says Allen, who designed a White House workout room for the Clintons in 1993.

The best place to start, she says, is with appropriate shoes. But they needn't be expensive.

Look for thick, flexible soles that cushion the foot and absorb shock, and a big toe box. Ill-fitting or poorly constructed shoes can cause blisters, shin splints, sore knees and hip problems, Allen says.

If you have not been physically active or are middle-aged or older, check with your doctor before exercising, she says.

Then, begin with a comfortable pace and schedule.

Try 20-minute walks five or six days a week, and work up to 45 or 50 minutes. Studies show that's what it takes to burn fat and achieve fitness, Allen says. If time is a problem, try breaking your workouts into shorter sessions.

Walk briskly enough to get your heart working, but not so fast that you can't carry on a conversation. ``Walk with a purpose,'' Allen says. Don't just stroll. ``You should feel that you're making an effort.''

You should not feel pain, dizziness, shortness of breath.

To find your stride, stand with your feet together. Lean forward, putting one foot out to catch yourself. ``That is the proper foot length for you,'' Allen says.

Form is important too, but don't concentrate so hard you become inflexible.

As you walk, the heel of your foot should strike the ground first, the toes last. Push off with the ball of the foot.

Keep your elbows at a 90-degree angle, close to your hips, ``not flailing from side to side,'' Allen says. Don't pump your arms in an exaggerated motion. Instead, swing them naturally as though you are reaching for something in front of you.

Walk at a slower pace for the first five to seven minutes, to prepare cold muscles for action and stave off injury.

End your walk with a few minutes of stretching. For example, stand with feet shoulder-length apart. Bend at the waist and touch the floor for 20 or 30 seconds. Don't bounce; don't lock your knees.

In a free booklet called Walking for a Healthy Heart, the American Heart Association suggests drinking plenty of water to enhance performance, especially before exercising.

And dress for walking success, it says. In summer, wear cotton or other porous material that will allow sweat to evaporate. In winter, layer clothing to keep out cold and wind. Choose cotton, fleece-lined cotton, wool or breathable nylon.

Using hand-held weights while walking may cause unnecessary twisting or strain, Allen says. Never walk with ankle weights, which can throw off your natural gait.

Walking with a buddy can be incentive to keep going, Allen says.

Regular exercisers might want to try an organized, long-distance walk. There are several coming up in Hampton Roads (see box).

If you're sedentary, you might need to work up to these events. Allen says that will take about three months of regular walking. MEMO: For free information on walking, call the American Heart

Association at 671-8636, or 800-AHA USA1. Or, visit the association's

web site at http://www.amhrt.org. ILLUSTRATION: JANET SHAUGHNESSY/The Virginian-Pilot

Graphic

WALKING THE DISTANCE

Here are some organized walks in Hampton Roads this fall:

4-H Guiding Eyes for the Blind Dog Walkathon. 10 a.m. Saturday at

Shelter No. 2, Mount Trashmore in Virginia Beach. Distance: 1.5

miles. Registration begins at 8:30. Entry fee: $12. Proceeds benefit

efforts to provide trained dogs to the visually impaired. For

information, call 427-4769.

Hampton Roads AIDS Walk/-Run for Life '97. Sunday, Sept. 28 at

Friendship Park in downtown Norfolk. Distance: 5 kilometers. Walk